Transformational Awareness Technique TAT (meditation)

Successfully harness these 6 meditations to feel more peace, clarity and love no matter what is happening in your life.
4.1 (8 ratings) Instead of using a simple lifetime average, Udemy calculates a
course's star rating by considering a number of different factors
such as the number of ratings, the age of ratings, and the
likelihood of fraudulent ratings.
407 students enrolled
$50
Take This Course
  • Lectures 42
  • Contents Video: 3 hours
    Other: 2.5 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
Wishlisted Wishlist

How taking a course works

Discover

Find online courses made by experts from around the world.

Learn

Take your courses with you and learn anywhere, anytime.

Master

Learn and practice real-world skills and achieve your goals.

About This Course

Published 4/2015 English

Course Description

The Transformational Awareness Technique (TAT): 6 Meditations to Emotional Freedom is a complete meditation method. Over the course of six weeks, you will learn a powerful series of non-denominational meditations appropriate for beginners and advanced practitioners alike. You can go beyond stress relief to creating real transformational change in your life.

This unique course teaches you how to find deep silence from square one.

You can rewire your neural patterns for sustainable joy. A life of peace, joy and fulfillment is actually achievable through a step-by-step process.

Over the last 25 years, 1000s of my patients have successfully used these meditations and techniques to experience more calm, contentment and joy in their lives.

Mental and Emotional Freedom

Freedom from stress is always welcome, but what really breaks us down are the repetitive emotional patterns of behavior that keep us perpetuating the same destructive and unhealthy dynamics.

We live in a culture of addiction. Most of us are always pursuing the next dopamine fix: food, alcohol, shopping, extreme sports, et.. You can break that cycle – not because it's bad or wrong – but because we can have something better.

This something better is only available by going within. As you gradually begin to show up differently in your life, life will begin to feel more joyful.

What TAT Involves

In the first week, TAT requires only minutes a day. At its most intensive, TAT requires about 20 – 30 minutes, two times a day.

When we come from a place of deep silence rather than stress, we are much more productive. We accomplish tasks faster and with more ease, and yet we are not straining. We don't waste time on unfulfilling escape activities, behaviors or reactions.

What You'll Get

By the end of the 6 weeks you will be an advanced meditator that has learned to infuse joy, calm and transformational action into your life. Each weekly lesson includes:

    1.Written instruction

    2.Video training

    3.Guided audio meditation

What are the requirements?

  • In the first week, the Transformational Awareness Technique will require a commitment of only minutes a day. At its most intensive, TAT requires about 20 – 30 minutes, two times a day.
  • you can meditate anywhere and on any chair or pillow that you are comfortable on (one of the lectures describes how to sit on a pillow or a chair, and a few stretches to release tension that may be distracting).

What am I going to get from this course?

  • master 6 meditations designed to rewire your neural patterns for sustainable joy.
  • immediately quiet your mind, open your heart and calm the nervous system with a simple - yet profoundly effective one minute meditation technique that anyone can do.
  • release old mental and emotional patterns of behavior.
  • rest in deep peace and silence no matter what is happening in your life.
  • By the end of the 6 weeks you will be an advanced meditator that has learned to infuse joy, calm and transformational action into your life.
  • infuse your life with awareness, insight, clarity and peace - not just during meditation session, but throughout every moment of your day.
  • accomplish tasks faster and with more ease because you are no longer straining or wasting time on unfulfilling escape activities, behaviors or reactions.
  • improve digestion, mental focus and energy levels.
  • end the addictive cycle to pursuing the next dopamine 'fix' from shopping, food (chocolate/sugar/caffeine/carbs), alcohol, extreme sports, etc.

What is the target audience?

  • this course is designed for everyone - from people who have never meditated before and for advanced practitioners who may have meditated for decades.
  • Beginning meditators: skip years of frustration that can result from just meditating and not really learning how to take the transformational action steps.
  • Experienced meditators: extend the momentary oasis of calm that meditation brings and project it into your life. Finally clear the old repetitive behaviors and reactions that brought you to meditation in the first place.
  • there are no prerequisites or contraindications.

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Introduction
27:40

Learn the science behind the benefits of the Transformation Awareness Technique.

Article

Discover why stress relief is not enough and how to not even incur stress in the first place. Understand why we create old mental and emotional patterns of behavior that cause us to repeat the same habits over and over again, how to move past old hurts, molecules of emotion, self-awareness, the impact on your gut health, impact of a stressed mind and the benefits of a calm aware mind.

03:56

Learn different ways to sit and different types of cushions to keep your knees, hips, back and neck comfortable during meditation.

Section 2: Demonstrations of 3 Yoga Routines and Nasal Breathing.
02:32

Yoga works directly on the density and imbalances of the body. Clearly, there are well-documented benefits of a yoga practice on physical health, well being, stress reduction, fitness, and mental and emotional health. Each posture in a yogic practice breaks up physical congestion and adhesions in the muscle and soft tissue that literally block the flow of the body's prana, or life force, through the body. Without the unobstructed flow of prana, the body becomes dense, toxic and emotionally protective.

Enjoy this Sun Salutation routine, or feel free to use your own practice.

New to yoga or need a gentle start? If you are new to yoga or need a gentle routine, start with the Seated Chair Sun Salutation before working up to the Standing Chair Sun Salutation. Move at your own pace. There is no rush. Try the Sun Salutation in this lecture only when (or if) your body is ready to do it safely and comfortably.

02:15

If you are a beginner or need to be gentle, start with this Seated Chair Sun Salutation.

02:15
If you are a beginner or need to be gentle, start with the Seated Chair Sun Salutation. Once that is comfortable, you can move on to this Standing Chair Sun Salutation.
09:31

Learn how and why to be a good nasal breather to enhance your meditations and overall well-being.

Slow, deep, abdominal and nose breathing (nasal breathing) has been shown to activate the parasympathetic nervous system (famously known for the “rest and digest” relaxation response), which is responsible for bodily restoration and rejuvenation.

New studies are suggesting that slow, deep, abdominal and nose breathing techniques that activate parasympathetic activity support gut, digestion, mood, sleep, cardiovascular and mental health. Deep breathing also boosts support for abdominal discomfort, stress, muscle tension and digestive issues.

Be sure to read the attached PDF, Rib Cage Opening Exercises to Become a Better Breather.

Section 3: Frequently Asked Questions
01:28

My nose is still too clogged to do the breathing exercises. Is there something I can do as an alternative to the breathing exercises, or something I can do to loosen up my chronic congestion?

00:45

I have too much neck and back pain to sit upright. Can I lie down?

01:23

My mind won’t stop no matter what I do. Am I doing something wrong? How can I get to that place of a quiet mind?

02:00
I just don't feel motivated and keep procrastinating and by the end of the day I realized I haven't made it to the cushion. Any tips for staying motivated?
00:39

I’m too busy to meditate for 20 minutes twice a day, what can I do to shuffle around my activities and manage my time so that I can make this a practice?

Section 4: Meditation 1: The One Minute Meditation
21:42

To start laying down new neural pathways in the brain, the One Minute Meditation is perfect groundwork. Those who practice it regularly have enjoyed the predicted benefits of composure and calm, ability to handle stress better and become more self-aware. The One Minute Meditation is a breathing meditation technique that really does take only one minute. It is so simple, absolutely anyone can do it. Ideally, this is done 5-10 times a day, which amounts to only 5-10 minutes a day. I tell my patients if they would just do this one thing, it would change their lives.

This lecture includes a video, Notes PDF and Written Notes PDF. I recommend that you watch the video first, then read the Notes PDF, then read the Written Instruction PDF.

03:31

This video guides you through doing the One Minute Meditation with me.

02:40

This short audio will guide you through the One Minute Meditation. Download this audio file to your phone, mp3 player or computer and listen to it until you can comfortably do the meditation on your own, without the audio.

00:50

What is the right pacing for the Bellows Breath?

00:28

How do I know I am breathing into all five lobes of my lungs?

00:35
During the Bellows Breathing, should I be focusing more on my ribcage expanding, or my stomach going in and out?
Section 5: Meditation 2: Breathing Meditation
06:10

The Breathing Meditation technique is a simple extension of the One Minute Meditation. Again, we will be using Bellows Breathing to drive more oxygen into the blood. As the blood begins to circulate better as a result of deep breathing, more highly oxygenated blood and more prana enters into the brain, allowing the mind naturally and easily to settle down.

This lecture includes a video, Notes PDF and Written Notes PDF. I recommend that you watch the video first, then read the Notes PDF, then read the Written Instruction PDF.

08:18
This video guides you through doing the Breathing Meditation with me.
20:00
This 20 minute audio will guide you through the Breathing Meditation. Download this audio file to your phone, mp3 player or computer and listen to it until you can comfortably do the meditation on your own, without the audio.
00:52

How do I know the difference between whether my mind is truly quiet and at the bottom of the lake, as you say, or if I am just spacing out?

Section 6: Meditation 3: Mantra Meditation with Bellows Breathing
15:35

In this meditation, we will be using a combination of a breathing technique along with a special vibrational word to help still the mind and drop more deeply into a state of calm with peaceful, centered awareness. In the same way we used the Bellows Breath to still the mind in week one, we will be using a special word or mantra to introduce that same quality of stillness in this meditation. The mantra, much like the Bellow Breathing, acts as an anchor to take your mind through your surface thoughts to a place of silence where it is quite normal to not be at the constant mercy of our thoughts.

This lecture includes a video, Notes PDF and Written Notes PDF. I recommend that you watch the video first, then read the Notes PDF, then read the Written Instruction PDF.

06:36

This video guides you through doing the Mantra Meditation with Bellows Breathing with me.

20:00
This 20 minute audio will guide you through the Mantra Meditation with Bellows Breathing. Download this audio file to your phone, mp3 player or computer and listen to it until you can comfortably do the meditation on your own, without the audio.
01:27
I'm feeling anxious that I will choose the wrong mantra. How can I be sure I am choosing the right word for me?
Section 7: Meditation 4: Mantra Meditation with Alternate Nostril Breathing
06:31

The Bellows Breathing is a great support for helping the mind learn how to be silent, and if you prefer to continue using it, please do so.

At some point, however, you will be ready to let go of the Bellows Breathing and allow your mind to be stilled by the anchoring nature of the mantra. Traditionally, to facilitate this process, breathing techniques were used before the meditation, rather than during. With this in mind, in our fourth meditation we are going to breathe before the meditation, and use only the mantra during meditation to transcend thoughts and become still.

Today, we are going to learn a style of pranayama that is said to balance the two hemispheres of the brain, thus fostering a state of equilibrium.

This lecture includes a video, Notes PDF and Written Notes PDF. I recommend that you watch the video first, then read the Notes PDF, then read the Written Instruction PDF.

07:16

This video guides you through doing the Mantra Meditation with Alternate Nostril Breathing with me.

22:30

This 22 minute audio will guide you through the Mantra Meditation with Alternate Nostril Breathing. Download this audio file to your phone, mp3 player or computer and listen to it until you can comfortably do the meditation on your own, without the audio.

00:22

I cannot keep up with the alternate nostril breathing pace. What can I do to make this more manageable for me?

Section 8: Meditation 5: Transformation Meditation
26:21

In this meditation, we will be using words with very specific meanings to entrain a very particular vibrational influence on every cell in the body, as well as on the quality or state of the mind, which are, of course, completely interconnected.

Instead of using a mantra or special word to help you come back from distracting thoughts, we will be introducing words that have a subtle yet transformational effect.

This lecture includes a video, Notes PDF and Written Notes PDF. I recommend that you watch the video first, then read the Notes PDF, then read the Written Instruction PDF.

08:18

This video guides you through doing the Transformation Meditation with me.

24:30
This 24 minute audio will guide you through the Transformation Meditation. Download this audio file to your phone, mp3 player or computer and listen to it until you can comfortably do the meditation on your own, without the audio.
00:21

Can I drop other words besides the three transformational words into the gentle breath during the transformation meditation? Can I adjust these based on what is going on in my day/life?

02:01

My father is an abusive person and has caused me a lot of pain in my life, and it is a relationship that I know needs healing. But if I am like the sun with him and shine unconditionally of his behavior, I am afraid I will get trampled. What can we do in cases like this?

02:13

With regards to the action steps, how do I choose the right one in the moment? How do I really make sure I am bringing my meditation into my life every day?

00:21

Should I do the same action step over and over again to make sure I am building a new neural pathway?

Section 9: Meditation 6: Mantra Meditation with Transformation Meditation
13:35

By creating stillness, you will have a deeper level of self-awareness as you move through your day. By experiencing the intention of these Transformation Words, you will open up and gain access to a different space within yourself from which to act. With that self-awareness, you will have the ability to choose how you interact with the world. Instead of mindlessly and automatically reacting to the stress of others, you will have the awareness of choice. You will have the ability to act based on your true nature, which is to be loving, joyful, and kind for no reason, instead of reacting based on old patterns of emotional need.

This lecture includes a video, Notes PDF and Written Notes PDF. I recommend that you watch the video first, then read the Notes PDF, then read the Written Instruction PDF.

17:58

This video guides you through doing the Mantra Meditation with Transformation Meditation with me.

34:00

This audio will guide you through the Mantra Meditation with Transformation Meditation.

Download this audio file to your phone, mp3 player or computer and listen to it until you can comfortably do the meditation on your own, without the audio.

01:00

I love the fledgling meditation practice I am developing but I’m afraid that I will fall off the wagon so to speak and be unable to do this daily. What can I do to make sure I stay on track, and what do I do if I get off?

Article

Words of encouragement on continuing the Transformation Awareness Technique as a lifelong practice.

Students Who Viewed This Course Also Viewed

  • Loading
  • Loading
  • Loading

Instructor Biography

John Douillard, Author, Speaker, Ayurvedic Practitioner and Chiropractor

Dr. John Douillard, DC, CAP, has been teaching and lecturing internationally for 25 years on the ancient science of Ayurveda, natural health, meditation, Ayurvedic Psychology and Self-Inquiry.

He has worked with over 100,000 patients and continues to see patients at his clinic.

Dr. John has published over 500 health videos and articles that are available on his website. He has written six books, produced numerous health DVD's and e-courses, and has formulated his own line of organic health care products.

Dr. John is the former Director of Player Development for the New Jersey Nets NBA team.

He has been featured on the Dr. Oz Show, in Woman's World Magazine, Elephant Journal, Yoga Journal and dozens of other publications and venues.

Dr. John currently directs the LifeSpa Ayurvedic Center in Boulder, Colorado where he lives with his wife and six children.

Ready to start learning?
Take This Course